Legs · Bodyweight
Jump Twist
How to do the jump twist, the muscles it works, and the mistakes to avoid. Pulled straight from the Kovo app's exercise library.
- Equipment
- Bodyweight
- Difficulty
- Intermediate
- Logged as
- Weighted reps
- Movement
- Rotation
- Mechanic
- Compound
How to do it
Stand with your feet shoulder-width apart and knees slightly bent. Bend your knees and hips to load, then explode upward while rotating your torso and hips to one side. Land softly with knees bent to absorb the impact, and alternate the rotation direction each rep.
- 1Push through the mid-foot and feel your quads and calves drive the jump
- 2Rotate through your torso under control and feel your obliques turn you
- 3Land soft and quiet, absorbing the impact through bent knees
Common mistakes
- Do not twist hard through your lower back or jerk the rotation
- Avoid landing with stiff, straight legs that send shock up your joints
- Do not rely on momentum or rush the reps; stay controlled
Muscles worked
The jump twist mainly works the quads, obliques, and calves, with the glutes, hamstrings, upper abs, and lower abs assisting.
- QuadsPrimary
- ObliquesPrimary
- CalvesPrimary
- GlutesSupport
- HamstringsSupport
- Upper AbsSupport
- Lower AbsSupport
- Hip FlexorsMinor
Kovo programs the jump twist for you and tracks it every session.
We build your whole program, drop the right lifts into each workout, and adjust your weights as you get stronger. Free on iOS and Android.
More quads exercises
- How to do the resistance band squat
- How to do the resistance band squat to press
- How to do the resistance band thruster
- How to do the resistance band squat walk
- How to do the barbell squat
- How to do the barbell bulgarian split squat
Last reviewed June 2026.